The large exercise balls have become popular at rehabilitation centers, gyms, and in peoples homes and offices. There are so many great exercises that can be done for the core, back, arms, and legs. It’s also a great tool to use for strengthening the neck muscles.

Unlike some of the other muscles in the body, you really can’t lift weights or use resistance bands for the neck. You can, however, use the ball (and gravity) in various positions to help strengthen the muscles in the front, back, and both sides of the neck.

To strengthen the front of the neck, you can perform any exercise where you lie on the ball on your back with the head unsupported. This requires the muscles on the front of the neck to work to support the weight of the head against gravity. An example of such an exercise is lying on your back and doing a chest press with the head off the ball. If this is too difficult, you can start out by sitting on the ball and slowly reclining back as far as you can, and gently returning to an upright position. This will allow the muscles to gradually develop strength without over-stressing them.

To strengthen the back of the neck, you can perform any exercises where you lay on your belly on the ball with the head unsupported. Doing back strengthening, such as rowing in this position is an excellent example of a way to strengthen the back of the neck as well as upper back muscles. In this position be sure to keep the neck in a neutral position, so you’re not straining to look up at the ceiling or down to the floor.

The side muscles of the neck can be targeted by doing exercises on the right and left side lying positions on the ball. For example, you could lie on your side with the head unsupported and perform side leg lifts to tone the outer thighs and train the side neck muscles at the same time. If it’s difficult to balance on your side, position your feet at a wall for added stability and safety.

The neck, as with any region of the body, is more susceptible to injury when there is an imbalance in terms of strength and flexibility. Finding creative ways to strengthen the neck can help with prevention as well as rehabilitation of neck injuries.